Thursday June 20th, 2019

O’Hare CrossFit – CrossFit

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Movement Prep

A.: Snatch Prep (No Measure)

Behind Neck Snatch Grip Push Press x 3 reps

OHS w/ pause x 3 reps

Hip Snatch x 3 reps

Snatch from above the knee x 3 reps

Power Snatch from Below Knee x 3 reps

Strength – Performance

B.: Metcon (Weight)

3 Position Snatch (Hip, Above knee, Below knee) (1+1+1) – 15 minutes of Work

Build Heavy Complex at 90% RPE then Hit 1 Rep x 3 Sets

Strength – Fitness

B.: Metcon (Weight)

Four Sets

Reverse Underhand Med Ball Toss x 4 reps

Rest 15 seconds

Stomach to Wall Handstand Hold x 20-40 seconds

Rest 15 seconds

Single Arm Farmer Carry x 50 ft

Rest 60-90 seconds

Conditioning – Performance

C.: Metcon (Time)

For Time:

21 Overhead Squat 115/75#

21 Pullups

15 Hang Power Snatch 115/75#

15 Box Jump over 24/20″

9 Squat Snatch 115/75#

9 Burpee Pullups

**Modifications

Pullups:

Kipping x 60s Amrap

Jumping Pullups**

Conditioning – Fitness

C.: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes

15/12 Cal Assault Bike

9 Box Jump over

6 Dumbbell Power Clean

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